Eat More. Want Less.

SPIRIT-LED BODY · NUTRITION SERIES · WORKSHEET 2Eat More. Want Less.Which foods actually satisfy — and which ones leave you chasing more?Not all foods are entirely food. Some help you feel full, steady, and well-fed with less. Others are easy to overeat and more likely to leave you hungry, craving more, or chasing energy again. This worksheet helps you notice the difference.SPIRIT LED VOCABChasing energy — what we call it when a meal or snack leaves you hungry, foggy, or craving more within an hour or two. The opposite of satisfied. If you find yourself eating again surprisingly soon, or reaching for something sweet after a meal, you may have been chasing energy.The spectrum — the range of food and beverage choices from those that work most against your nourishment and wellness goals to those that work most in your favor.The continuum — the idea that improvement doesn’t have to be dramatic. A tiny step toward a better choice still counts. Regular soda → diet soda → flavored seltzer → sparkling water with fruit → plain water. Every step is real progress.The Satisfaction SpectrumThink of food on a spectrum. On one end: foods that nourish, satisfy, and support your goals. On the other: foods that are easy to overeat and leave you chasing energy again.WAKES UP MORE HUNGER <———————-> SATISFIES & SUSTAINSULTRA-PROCESSED | REFINED | MIDDLE GROUND | WHOLE FOODS | POWER FOODSThe Science of Satisfaction- Whole Apple (Power Food)- Brothy Soup (Power Food)- Boiled Potato (Most Underrated)- Plain Oatmeal (Solid Choice)- Water-Heavy Veg (Volume Strategy)- Diet Soda (Step in the Right Direction)Small steps. Real progress.You don’t have to overhaul everything at once. The continuum allows you to take one tiny step toward a better choice — even just one — and that is real progress. Over time, those steps add up to a completely different way of eating.Notice This WeekPick one meal to observe this week. How did you feel before, during, and after? Then try it with another. The goal isn’t a perfect log — it’s developing the habit of paying attention to how food actually makes you feel.